Rob's strength journal - got 600kg now I'm hungry for more...

A very quick but good session yesterday: 5 reps on 200kg deadlift

Deadlifts
1 x 6 110kg
1 x 5 150kg
1 x 5 170kg
1 x 5 200kg! bloody difficult, i was dizzy after fourth rep but just about powered through the fifth!

Did one set of eight on weighted wg chins bw+10kg
was pushed for time so moved swiftly on:

Ez curls
1 x 10 37.5kg
2 x 8 47.5kg

Dumbell preacher curls
1 x 6 20kg
1 x 8 17.5kg
1 x 12 15kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 10 90kg
1 x 6 120kg
1 x 5 140kg
1 x 4 150kg
1 x 2 160kg
1 x 1 170kg - could have got 2 not surprising though because i wasnt happy with depth!

Standing military press
1 x 8 50kg
1 x 5 60kg
2 x 7 55kg
1 x 9 50kg

Seated shoulder press
2 x 6 30kg
2 x 8 27.5kg

Side raises
1 x 8 15kg
2 x 10 12.5kg

Did 2 sets of quad extensions and 2 sets of calf raises,

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Have you thought any more about competing Rob?

My Journal

http://www.northmidlandspowerlifting.co.uk

Hiya mate, I've not really looked into it to be honest, Have had a lot on my plate recently with uni finals etc.  plus I've been in and out of training recently and only just getting back to my peak lifts.

Although I did squat 180kg yesterday :)

I think I'll want at least a 550kg total before I compete at my bodyweight.  Im hoping I can achive that within this year!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Managed a 222.5kg deadlift the other day!  I haven't really been keeping the log upto date so I'm going to make more of an effort now to post all workouts.

Todays session:
Squats
1 x 6 90kg
1 x 6 120kg
1 x 3 140kg
1 x 3 150kg
1 x 3 160kg
1 x 2 170kg
1 x 1 180kg!

Hamstring curls
2 x 8 70kg

2 sets of 20 on calf raise, full stack.

Standing military press
1 x 10 40kg
1 x 6 50kg
3 x 6 55kg

Seated dumbell overhead press
3 x 8 27.5kg

Dumbell side raises
1 x 8 17.5kg
1 x 8 15kg
1 x 10 12.5kg
1 x 14 10kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Right I've been away repping in greece for the past few months so I've lost a considerable amount of weight and strength. lost ~ 20lbs
I've done a few sessions since I'vre got back..
Struggled to complete a 190kg deadlift, and also had to push for a 105kg bench
I recon strength will  increase fairly quickly so I'm setting these as my targets by new year:
Bench 130kg  6 rep of 105kg
Deadlift 230kg  6 rep of 200kg
Squat 190kg  6 rep of 160kg
Onwards and up I say.  I'll be keeping a detailed log of each session from tomorrow onwards.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yesterdays session

Barbell bench
1 x 10 60kg
1 x 6 90kg
2 x 6 92.5kg

Incline dumbell bench
3 x 8 35kg
1 x 7 35kg

Squats
1 x 6 80kg
1 x 6 100kg
1 x 6 120kg
1 x 6 110kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Todays session

Military press
1 x 8 40kg
1 x 6 50kg
2 x 6 52.5kg

Seated dumbell overhead press
2 x 8 25kg
2 x 6 27.5kg

Side raises
1 x 10 15kg
1 x 8 15kg
1 x 10 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlift
1 x 6 100kg
1 x 6 130kg
2 x 6 155kg
1 x 180kg
1 x 190kg
1 x 200kg - stuggled but got it up.

WG chins
BW+15kg 1 x 6
BW+10kg 3 x 6

1 arm dumbell rows
4 x 8 45kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Alright Rob, I wondered where you had been, good to see you back, the strength will come back soon I'm sure.

My Journal

http://www.northmidlandspowerlifting.co.uk

It's good to be back! good session today, strength slowly coming back..

Flat barbell bench press
1 x 10 60kg
3 x 6 95kg
1 x 100kg
1 x 105kg
1 x 107.5kg

Incline dumbell bench
1 x 7 37.5kg
3 x 6 37.5kg

Cable crossovers
1 x 10 30kg a side
3 c 10 35kg a side

EZ curls - strict (7.5kg EZ bar)
1 x 10 37.5kg
2 x 10 42.5kg

Alternate dumbell hammer curls - strict
2 x 8 17.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Push press
1 x 10 40kg - military press
1 x 5 60kg - crap technique
1 x 4 60kg - even worse technique grr
1 x 7 60kg - better..
1 x 2 70kg - could have managed 3-4 but wrists were hurting.

Seated dumbell shoulder press
1 x 6 27.5kg
2 x 7 27.5kg
1 x 6 27.5kg

Lateral raises
2 x 10 15kg
1 x 10 12.5kg

Dumbell shrugs
2 x 8 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 130kg
1 x 6 135kg
1 x 2 150kg - didnt go as low as i'd have liked, but wanted to get a feel for heavy weights again.
1 x 10 100kg

Did 2 sets of 15 calf raises, full stack on calf machine.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 10 60kg
1 x 6 80kg
2 x 6 95kg
1 x 5 95kg grr
1 x 2 100kg - wtf?

Inline dumbell bench
4 x 6 37.5kg

ran out of time so finished the session there!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Barbell push press
1 x 10 50kg
2 x 6 60kg
1 x 7 60kg
1 x 8 60kg - just getting used to the technique, was using noticeable energy trying to stabilise the weight + myself, so once this is nailed the weight should increase.

Seated dumbell shoulder press
1 x 6 30kg
1 x 7 30kg
1 x 6 30kg
1 x 5 30kg - I'm using even more rom on these than I used to hence weight drop!

Shoulders feeling sore now..

Side raises
1 x 8 15kg - was hurting shoulders so dropped weight.. couldnt find 12.5kg so went for:
2 x 10 10kg - super slow controlled reps.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today considering I'd only had 5hrs sleep and was feeling tired en route to the gym..

Flat barbell bench
1 x 10 60kg
4 x 6 95kg - increase from last session
1 x 3 100kg

incline dumbell bench
3 x 7 37.5kg
1 x 3 42.5kg - thought i'd just have a go at something heavier~
1 x 7 35kg

Did some crossovers 3 sets of 10

Ez curls
1 x 10 37.5kg
1 x 8 47.5kg - was hurting wrist so dropped down a little
2 x 10 42.5kg

Dumbell preacher curls
1 x 6 20kg
1 x 10 17.5kg
2 x 12 15kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
1 x 5 140kg - 5th rep felt very hard so I stopped there
1 x 6 140kg - got this after a long rest period

did two sets of 15 on calf raise full stack
also completed two sets of 10 on the quad extensions full stack & paused reps.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Barbell push press
1 x 10 50kg
1 x 9 60kg
2 x 6 65kg
1 x 5 65kg

Seated dumbell shoulder press
1 x 6 30kg
1 x 8 30kg
1 x 7 30kg
1 x 6 30kg - need to improve on this!!!

Side raises
1 x 10 15kg
1 x 12 15kg - really pushed it!
2 x 12 12.5kg

DB shrugs
2 x 10 50kg
1 x 9 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 12 60kg
2 x 6 97.5kg - only just got 6th rep on my second set
1 x 6 95kg
1 x 5 95kg - feeling tired..

Incline dumbell bench press
1 x 8 37.5kg
2 x 7 37.5kg
1 x 6 37.5kg - again tired.  Think shoulder day yesterday has affected my lifts.

EZ Curls
1 x 10 42.5kg
1 x 10 47.5kg
1 x 7 52.5kg - thought id really push on a heavy weight
1 x 6 52.5kg

Alternate hammer curls
2 x 8 17.5kg
1 x 10 15kg
1 x 13 15kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 5 170kg
1 x 5 175kg
1 x 200kg
1 x 205kg - had to work really hard to get this up.

WG chins
3 x 6 bw+15kg
1 x 5 bw+10kg - literally drained of energy

did a few easy sets of cable rows and ran out of time to do dumbell rows.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yesterdays workout

Flat barbell bench press
1 x 12 60kg
1 x 6 97.5kg
1 x 5 97.5kg
2 x 6 95kg

Incline dumbell bench press
2 x 8 37.5kg
1 x 7 37.5kg
1 x 8 37.5kg - I will attempt the 40's next week.

Did 3 sets of cable rows ~ 10 reps

EZ curls
1 x 10 37.5kg
1 x 10 47.5kg
1 x 7 52.5kg
1 x 6 52.5kg

Dumbell preacher curls
1 x 8 20kg
1 x 10 17.5kg
1 x 14 15kg
1 x 10 15kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Did squats about 6 days ago:
 managed to do 3 x 6 140kg and 2 x 160kg 170kg - fail


Yesterdays workout
Went to the gym tired from an 19 hr shift the day before.

Flat barbell bench
1 x 10 60kg
3 x 6 97.5kg
1 x 6 95kg

did 2 sents on incline dumbell bench
1 x 8 37.5kg
1 x 6 37.5kg - energy zapped so i stopped

dumbell hammer curls:
1 x 10 15kg
1 x 10 17.5kg

Then I ran out of time!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

are you training for strength or looks?

SQ:230 BP:160:) DL:250 OHP:120

Mostly strength, but I do like to have an aesthetic looking physique too!
Might concentrate more on strength when I reach a size I'm happy with.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 175kg
2 x 6 180kg - struggled with last rep on final set.

WG chins
4 x 6 bw+15kg

Cable rows
1 x 10 56kg
1 x 10 63kg
1 x 8 70kg
1 x 8 77kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench
1 x 12 60kg
1 x 6 100kg
2 x 6 100kg - last rep was assisted on all
1 x 6 95kg

Incline dumbell bench
3 x 6 40kg
1 x 8 37.5kg

db hammer curls
1 x 8 17.5kg
1 x 8 20kg
1 x 7 20kg
- ran out of time!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 140kg
1 x 6 142.5kg - last rep wasn't parallel as i struggled on 5th.
2 x 6 140kg

Leg press - this is much harder than the 45 degree one..
1 x 10 180kg
1 x 10 200kg
1 x 10 220kg - had to really fight for this and felt dizzy afterwards.

did 2 sets 10 on quad extensions with full stack.

did 1 set of 18 reps calf raises, full stack, + 1 set of 15, quads were like jelly and affecting form.

Good workout all in all.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today.

Push press
1 x 10 50kg
1 x 6 60kg
1 x 6 65kg
1 x 6 70kg - final rep felt hard
1 x 10 60kg
Noticeable improvement in technique, but still a fair way to go before it's nailed.

Seated dumbell press
1 x 5 32.5kg
2 x 8 30kg
1 x 9 27.5kg

Thought I'd give some powercleans a go.

Powercleans
1 x 5 60kg
1 x 3 70kg
1 x 80kg
1 x 90kg
Technique isn't great so I think 100+kg should be easy with improvment in my technique.

Side raises
1 x 12 15kg
1 x 10 15kg - had to rush so little rest between sets
1 x 12 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session tonight.

Flat barbell bench press
1 x 10 60kg
1 x 6 100kg
1 x 3 105kg
1 x 110kg - easy
1 x 115kg. struggled but got it in the end.

Incline dumbell bench
3 x 6 40kg
1 x 7 37.5kg - getting tired

EZ curls. very strict and slow
1 x 10 37.5kg
3 x 8 42.5kg

Dumbell preacher curls
1 x 10 17.5kg
1 x 12 15kg - no rest  between sets, ran out of time so had to end the session.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Another great session!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 182.5kg - last rep was fairly hard.
1 x 200kg - flew up
1 x 210kg - hard but felt I had more in me
1 x 220kg! got it.. just, I did indeed have more in me ;)

WG chins
3 x 6 BW+15kg
1 x 7 BW+15kg - gonna work towards 4 x 7 on this, then onto 4 x 8 before moving onto 20kg

Seated low row machine
1 x 10 63kg
1 x 8 70kg
1 x 8 77kg
1 x 6 84kg - bit too heavy..
1 x 8 77kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good deads mate, I'm jealous.

My Journal

http://www.northmidlandspowerlifting.co.uk

cheers dude, the recent progress on these was rather unexpected, I just hope it continues.
 
Today I trained at LA fitness which didnt have an oly bar,the one I used, I assume weighed 10 kilos.
 
Flat barbell bench press
1 x 6 60kg (25kg of plates a side)
3 x 6 100kg - last rep on final sets were slightly assisted.
1 x 9 90kg
 
incline dumbell bench pres
1 x 7 40kg
1 x 6 40kg
2 x 10 34kg
 
dumbell hammer curls
1 x 8 18kg
3 x 8 20kg

Did a 45 min sinning class, it was pure torture, never again! lol

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Push press
1 x 10 50kg
1 x 6 60kg
1 x 6 70kg
1 x 3 75kg
1 x 80kg
1 x 85kg - not far off a BW pp now!

Powercleans
1 x 8 60kg
1 x 5 80kg
1 x 85kg
1 x 90kg
100kg - fail I'll get this soon!

Seated db press
1 x 8 30kg
1 x 7 30kg
1 x 5 30kg - adjusted seat as wasnt comfy and this was even worse.
1 x 7 30kg - new bench.

Side raises
3 x 10 16kg

DB shrugs
3 x 10 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Struggled today, Didn't have much sleep.

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 142.5kg
1 x 4 150kg
1 x 2 160kg - wasn't happy with depth on 1st rep.
1 x 6 140kg
1 x 15 100kg

Leg press machine - new gym so diff machine
1 x 10 190kg
2 x 10 200kg

Went for a 1/2 hour swim at the nice pool at the gym.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench
1 x 12 60kg
2 x 6 100kg
1 x 4 105kg
1 x 2 110kg

Incline dumbell bench
3 x 8 40kg
1 x 7 40kg

Did 2 sets 10 of cable crossovers

Alternate hammer curls
1 x 6 22kg
1 x 8 20kg

Dumbell preacher curls
1 x 10 18kg
1 x 9 18kg
1 x 12 16kg

Went for a swim, sauna jacuzzi..

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Poor session today, couldn't find my chalk so deads suffered hugely.

Deadlifts
1 x 8 100kg
1 x 6 140kg
1 x 4 180kg - grip went.
1 x 200kg - almost dropped bar due to grip going. decided to call it a day on these.

WG chins  - on a new chinning bar and for some reason the angle / width has made these harder.
3 x 7 bw+!0kg
1 x 6 bw+10kg

Did 4 sets of cable rows, 10 reps.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Can't complain at that mate, I don't think I'd get 180 off the floor without chalk.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thank goodness for chalk eh!

Good solid session this evening

Flat barbell bench press
1 x 20 bar
1 x 12 60kg
3 x 6 100kg
1 x 110kg - easy
1  x 115kg, steady.. could have probably managed 117.5kg
1 x 3 105kg - failed on 4th rep.

Incline dumbell bench press
1 x 8 42kg
1 x 6 42kg
1 x 7 42kg
1 x 9 40kg
 - Getting stronger on these which is very encouraging!

Did 4 sets of 10 on cable crossovers.

Dumbell hammer curls
3 x 8 20kg
1 x 9 20kg

Dumbell preacher curls
1 x 10 18kg
1 x 8 18kg
2 x 10 16kg

Went for a swim  post workout.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Average session tonight.
Worked my shoulders.

Push press
1 x 10 50kg
1 x 6 60kg
2 x 6 70kg
1 x 5 70kg

Seated dumbell overhead press
1 x 8 30kg
1 x 6 32kg
1 x 5 32kg
1 x 5 30kg..?  got tired I guess

Side raises
3 x 10 16kg

Dumbell shrugs
3 x 10 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Decent leg session tonight.

Squats
1 x 8 100kg
1 x 6 120kg
3 x 6 142.5kg - final reps were quite hard to grind out.
1 x 150kg - nice and deep
1 x 160kg again nice and deep.
1 x 20 100kg - felt hard was dizzy afterwards but defo had more reps in me.

Leg press machine
1 x 10 200kg
1 x 8 210kg
1 x 8 220kg
1 x 8 230kg - last rep was very slow and hard but got it in the end.

did 2 sets of calf raises,
had my pwo shake and went for a swim.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg